Secrets of Bodybuilding Nutrition

Secrets of Bodybuilding Nutrition RHEO H BLAIR:
The Genius of Bodybuilding Nutrition
Rheo Blair was born Irvin Johnson in Oct. 9, 1921 in New Jersey.
Johnson moved to Chicago in the early 1940s to pursue his first love, music. He trained with the
famed vocal coach Feuchtinger and his passion for singing would continue throughout his life.
Johnson had worked out with weights previously because of ill health, but had made little
progress.
So in addition to his vocal studies, he began researching weight training and nutrition. In this
field he found his true calling.
By the late 1940s, Johnson had transformed his own physique well enough to win a minor
contest in Chicago and owned a very successful gym in that city, Johnson's Barbell Gymnasium
at 22 E. Van Buren Street, where he turned out champion physique stars.
Johnson's success came when he decided to concentrate on the nutritional aspects of
bodybuilding. He sought out nutritionists across the U.S. and experimented on himself and other
bodybuilders.
Finally his efforts paid off and he became a sought-after figure in the bodybuilding world.
Johnson developed his concentrated protein supplement, Hi-Protein, and began marketing it
through leading physical culture magazines, particularly Iron Man, in 1950. The first product was
soy based and Johnson was not completely satisfied with the product's results.
In 1951 Johnson published "Irvin Johnson's Scientific Body Building and Nutrition Course." The
slim volume outline his exercise and nutrition theories and brought him some measure of
recognition among bodybuilders outside Chicago.
Johnson had already determined that six feedings a day were preferable to the three most were
using at the times. As an example of Johnson's nutritional thoughts at the time, this sample daily
menu plan was included in the course:
BREAKFAST:
2 or 3 eggs
2 oz. Ham or bacon, or other meat, or extra egg
1 glass Johnson's Hi-Protein Food
2-4 Johnson's Formula 6 capsules, 2 Johnson's Vitamin and Mineral tablets, 6 to 25 Johnson's
Hepro tablets
MIDMORNING SNACK
1 Teaspoon of Proto
2 oz. Cheese or 1 glass Hi-Protein
LUNCH:
1 to 3 teaspoons of Proto
4 to 6 oz. Of meat, or all you want
vegetable or fruit
1 glass Hi-Protein
Butter
2 to 4 Johnson's Formula 6, 6 to 25 Hepro
MIDAFTERNOON SNACK
1 teaspoon Proto
2 eggs beat up in orange juice or 1 glass Hi-Protein
2 to 4 Formula 6, 6 to 25 Hepro
SUPPER
1 to 3 teaspoons of Proto
Meat, large serving
Fruit or vegetable
Whole wheat bread and butter
1 glass Hi-Protein
2 to 4 Formula 6, 6 to 25 Hepro
MIDEVENING SNACK
1 to 3 teaspoons Proto
Cottage cheese, large serving, or 2 oz. Yellow cheese or 1 glass Hi-Protein
2 to 4 Formula 6
The other Johnson supplements in us eat the time were Hepro tablets, which contained
approximately 85% protein in easily digested form with all the essential amino acids; Johnson's
Multiple Vitamin and Mineral Tablets, which were a daily supplement of 24 vitamins and
minerals, along with yeast and liver; Proto, a liquid amino acid; and Formula 6, the components
of which I haven't been able to find. It may have been an essential fats supplement, but that is
pure conjecture on my part.
By the late 1950s, Johnson had closed his Chicago gym and moved to Hollywood where he
decided to concentrate on the nutritional aspects of bodybuilding.
Around this time, Johnson finally found what he was looking for when he developed his famous
milk-and-egg protein supplement, Johnson's Protein Food.
The results were amazing. Bodybuilders using Johnson's program found they packed on lean
muscular bodyweight without bodyfat. Vince Gironda enthusiastically endorsed Johnson's
product and sold it in his famous gym, Johnson's success with such famous bodybuilding champs
as Larry Scott drew muscle men from around the country to his program.
In 1965, Johnson changed his name to Rheo H Blair. One of the stories he often told was that a
numerologist advised him to do so, saying his name needed more Rs. A great story, but it is more
likely that Johnson saw his given name as a bit pedestrian for the more flamboyant character he
was becoming - and perhaps saw Rheo Blair as a more commercial brand name than Irvin Johnson.
By the late 1970s, Johnson had opened an office opposite Universal Studios and was devoting
most of his efforts to the nutritional needs and motion picture and television personalities and
business figures. Among his more famous clients was Bobby Riggs, who at one point was taking
more than 400 capsules a day of Blair's supplements during his successful match against
Margaret Court Smith and his unsuccessful quest to defeat Billie Jean King. Other celebrities
who followed the Blair Program included Lawrence Welk, Robert Cummings, Clint Walker,
Liberace and a host of others.
Rheo Blair died on Oct. 6, 1983, at the age of 62. Blair's lifestyle (articles about Blair in the
1950s and 1960s sometimes mentioned a girlfriend, but he had become increasingly open about
his homosexuality as he got older) led to an estrangement from his family and they destroyed
most of his papers after he died, so many of his secrets were lost forever.
Fortunately, his legacy lives on in the pages of his two publications and older issue of major
bodybuilding magazines, as well as in the memories of those who knew him.
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What was in Blair's Protein?
So what exactly was in the Rheo Blair protein formula? What made it so different?
Blair's protein was manufactured from calcium and sodium caseinate derived from nonfat dry
milk, lactalbumin (egg white protein) and dried whole eggs. It also included iron phosphate and
natural vanilla flavoring. The powder was originally flavored with the artificial sweetener
cyclamate, until the government banned it as a carcinogen in 1969. Briefly the powder was
unsweetened, save for natural milk sugar (lactose), though Blair later came out with a protein
powder sweetened with fructose.
A 1/4th cup serving (about the size of a single scoop provided with most protein powders)
provided 102 calories, 17.5 grams of protein, 7 grams or carbohydrate and 0.6 grams of fat.
There were three things that made Blair's protein different from the other brands on the market.
First, the milk and eggs were processed by a special low-heat vacuum method that precipitated
the protein in an undenatured form.
The low-heat process was exclusive to Blair and meant that little nutritional value was lost in the
manufacturing stage. It also made for a better tasting protein powder.
Second, the ingredients were milk and egg protein. Though these later became standard in the
industry until the advent of whey, during the 1950s and 1960s most protein powders contained a
lot of soy protein which was cheap to produce, or they were made from meat derivatives.
Blair originated protein powders, marketing his first, a soy-based product, in 1950. He also
experimented with protein extracted from meats. But his research convinced him that milk-andegg
protein was the most effective way to build muscle.
Blair based his conclusions primarily on biological usefulness, or what percentage of the protein
can be absorbed and assimilated by the body.
Blair wrote that eggs were the highest at 94 percent, followed by milk at 90 percent. Glandular
meats ranked farther down at 77 percent.
He also based his findings on observation of bodybuilders he placed on various diets, including
milk-egg diets and all-meat diets. His observations showed much greater growth on the milk-egg diet.
(Incidently, Blair was not totally against all-meat diets. He would prescribe for his clients a meat
and water diet for brief periods — one to three days ; never longer than a week — as a precontest
cutting regimen. Blair emphasized that bodybuilders should not expect to gain muscle
with such a diet, however.)
Blair also claimed that only milk-and-egg protein kept the body in a natural calcium-phosphorus
balance, which he believed was important in building muscle. Meat products, in Blair's opinion,
had too much phosphorus in ratio to calcium. Blair contended this could cause "phosphorus
jitters," bringing with it anxiety, fatigue, insomnia and restlessness.
Blair believed the correct ratio was two parts calcium to one part phosphorus. Three ounces of
Blair's protein provided 1100 mg calcium and 675 mg. phosphorus.
And there was one other ingredient missing from most of today's "more advanced" protein
powders — lactose.
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LACTOSE
The one carbohydrate essential to muscular growth
Blair's protein contained 7 grams of carbohydrate per 1/4 cup serving — and that carb was
lactose, or natural milk sugar.
While Blair generally frowned on carbohydrates, only rarely eating fruits or vegetables, he
believed lactose was essential to muscular growth.
As an animal carbohydrate, lactose is chemically different from other carbohydrates. It digests
much more slowly than carbs from fruit, grains, vegetable and other plant sources.
Blair believed milk sugar was vital as it allowed the body to produce a host of B-Vitamins in the
lower digestive tract and helped favorable intestinal bacteria to flourish. He also believed
calcium was best absorbed in the presence of lactose.
But lactose's most important role, according to Blair, was as a protein sparer.
In the absence of plant-source carbs, the body converts protein into carbohydrate to meet energy
needs. Blair believed lactose met many of those energy needs and helped to keep the body from
converting protein into carbohydrate, thereby allowing protein to do what it was meant to do —
build lean muscle tissue.
The lactose content made Blair's Protein hard to digest. Blair's students took special digestive
capsules of hydrochloric acid and peptain (five or six capsules with each meal) to aid in digestion.
The digestibility factor is why virtually all protein powders available today have almost no
lactose. Lactose may be one of the most important ingredients that made Blair's program so successful
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Why cream?
Rheo Blair was constantly experimenting with his nutritional program. One of his goals was to
make his protein formula as much like human mother's milk as possible. He believed this was the
best growth food of all.
Mother's milk contains high amounts of saturated fats. Blair felt cream (and egg yolks) provided
the best and most palatable source of that fat.
Blair also theorized that saturated fat "wrapped" the protein, slowing down digestion and making
it more usable to the body over the course of the day.
Their was another benefit Blair may not have realized that science has confirmed for us.
In a 1997 study published in the Journal of Applied Physiology, researchers found subjects who
consumed the most saturated and monounsaturated fats had the highest levels of testosterone.
Blair's program was high in saturated fats from the cream and egg yolks and also included a good
amount of monounsaturated fats from his Soybro capsules, which contained crude rice, wheat
and soy germ oils.
Blair's diet was anabolic before the term came into common use!
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Putting it all together
From best evidence available today, the reason the Blair Program was so successful can be
broken down into these elements.
1. A properly manufactured, non-denatured protein supplement from milk and eggs (casein, whey
and eggs
2. Lactose
3. Saturated fats from cream and egg yolks
4. Monounsaturated fats from rice germ oil or other sources, such as nuts and seeds or (better
still) olive oil
5. Very few carbohydrates (other than lactose)
In light of current research, I would also recommend other essential fats, such as flax oil or Udo's
Perfected Oil Blend.
Though Rheo Blair is gone, we can use supplements available today to follow his program.
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How top bodybuilders
followed the Blair Program
One thing to understand is that Blair's Program was not set-in-stone, one-size-fits-all, as some
would believe. Blair was constantly experimenting on his students, and the students
experimented themselves, shaping the basics of the program to fit their individual needs.
The most common method for taking Blair protein was to mix 1/4 to ½ cup of protein with ½ to
1 cup of cream. a few bits of canned dietetic fruit or a couple of drops of Blair's flavoring
extracts (coconut, banana and black walnut) were allowed for flavor. This produced a puddinglike
protein meal that was eaten with a spoon.
A bodybuilder would typically have three to five of these drinks a day, depending on his
bodyweight and caloric needs.
Some bodybuilders preferred to have their protein as a drink and so added half-and-half or whole
milk along with the cream.
Rheo Blair's Own Diet
Rheo Blair followed his own program. A typical daily meal plan for Blair would be:
1/4 to 1/3 cup of his protein mixed with cream and milk, 5 times daily
Four eggs a day, prepared in his special manner.
Blair would also four or five regular meal each week, consisting of turkey (his favorite), lamb or
beef. He did not eat fruits or vegetables, except for one or two slices of tomato.
Blair's $1,000 Method for "Cooking" Raw Eggs
Rheo Blair took four eggs a day, prepared in this manner. It is a low-heat method that kills
bacteria and cooks the egg, but does not destroy their nutritional value. Blair told Iron Man writer
Howard Sanford Young he considered the secret worth $1,000, but gave the method to his
students for free.
The method is simple: Heat water to a temperature of 180 to 185 degrees (Fahrenheit) in a
saucepan or stockpot. Use a kitchen thermometer to make sure water stays within this
temperature range.
Add eggs (in the shell) to the water and simmer at this temperature for 25 minutes.
The eggs are then ready to eat or add to your protein drink.
Over the years, bodybuilders adapted the Blair Program to their own needs. Here are examples of
how three top Blair students used the program at about the same time in 1965.
Larry Scott
Larry Scott, three-time Mr. Olympia, was Blair's prize student. Scott attributed 80% of his
success to the Blair nutrition program.
Scott's usually took three Blair Protein meals each day. His mixture was 2/3 cup protein mixed
with 1 cup cream and 1 cup milk.
Scott also too in three regular food meals a day, consisting of lean meat and cottage cheese, with
almost no carbohydrates.
He also took 3 eggs a day, either raw or prepared in the Blair style.
Gable Paul Boudreaux
Gable Paul Boudreaux was a another famous bodybuilder of the 1960s who thrived under Blair's
Program. He often used very large amounts of the protein powder in his diet.
At one point in his training he was mixing 1/3 cup protein powder to 1 cup of half-and-half. He
consumed one glass of this mixture every hour for 12 hours a day. This gave him around 386
grams of protein per day!
Stan Brice
Stan Brice was another of Rheo Blair's most famous pupils.
A typical daily diet for Brice in 1965 was:
Breakfast: 1 cup Blair Protein mixed with 2 cups cream. Along with this he would take in 15-20
of Blair's Liver capsules, 1 capsule each of Vitamin E, Vitamin C, Vitamin A and the B
Complex, 15-20 Soybro capsules and 6-8 of Blair's HCL digestive capsules.
Lunch: Same as Breakfast
Dinner: Fish or steak, small salad, small serving of a cooked vegetable and 4-6 HCL capsules.
Snack: Same as Lunch or Breakfast.
How to lose fat and preserve muscle
the Rheo Blair way
Rheo H. Blair's protein-and-cream program was also use by major bodybuilders to cut fat while
preserving muscle.
One of the more famous examples is well-known bodybuilder Steve Davis. Davis began Blair's
program on April 15, 1967 , at 285 lbs. on a 5' 11" frame. He had a solid muscular base, but it
was covered by a lot of excess fat.
After eight months on the Blair program, Davis was a ripped 195 lbs!
Blair's first action was to put Davis on a systematic diet. Davis consumed four to five protein
meals a day, made from ½ cup of protein powder mixed with ½ cup of cream. He was allowed to
use Blair's flavorings and a tiny bit of dietetic canned peaches or strawberries in the custard-like
protein meal.
He also took a quart of certified raw milk each day and two or three eggs each day, cooked in the
low-heat Blair method.
Davis would also have meat, usually in 4 oz. portions, two or three times a week.
Blair prescribed the following supplement regimen for Davis:
Liver Extract: 30 to 50 capsules per day
B-Complex: One capsule four times daily
Choline: 18 capsules a day
Peptain HCL: Five or six capsules at each meal.
Vitamin E: Five 200 IU capsules per day (1000 IU)
Vitamin C: Six capsules per day (3000 mg)
Calcium: Five per day.
Soybro: Five or more capsules per meal, averaging 30-60 per day
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Rheo Blair's recommended supplements
Rheo Blair was best known for his protein powder. But Blair also manufactured a line of
supplements, including some intriguing concoctions such as Soybro and his famous Liver
Extract, which was said to be very beneficial for skin tone.
Blair's supplement program can, for the most part, be duplicated with quality supplement
products available at your local health food store, or on the Internet. Some, such as his Liver
Extract, have no equivalent currently available.
BLAIR'S PEPTAIN HCL: This is the special digestive used to help Blair's students digest his
high-lactose protein product. Dosage: 6-8 with every meal.
BLAIR'S LIVER EXTRACT: This product contained 500 mg of liver fractions in a free,
available form. Blair considered this far superior to desiccated liver. Dosage: 30-60 per day
(or more)
BLAIR'S SOYBRO: Each capsule of this fatty acids product contained 360 mg of crude germ
oils (rice, wheat and soy.) Dosage: 30-60 per day
BLAIR'S B-COMPLEX: Three capsules a day supplied 1,695 mg of all B-Complex vitamins.
BLAIR'S CHOLINE PLUS: A lipotropic meant to be used only with Blair's B-Complex ("to
maintain balance.") 3 or more per day. Up to 18-20 if fat loss was the main goal.
BLAIR'S VITAMIN E: All natural derive from vegetable oils. It was available in three strengths,
100 International Units, 200 IU or 400 IU. 3-5 per day (1000mg or more daily)
BLAIR'S IRON PLUS: Supplied iron in natural form, along with zinc, copper and manganese in
proper proportion. Three capsules a day supplied 5000 micrograms of biotin, 200 micrograms of
B-12, plus ten other nutriments.
BLAIR'S CALCIUM PLUS and BLAIR'S CALCIUM P-F: Calcium supplements that also
contained Vitamin C, Vitamin D and Hydrochloric Acid for proper digestion. The Plus formula
was non-constipating and was designed to help irregularity. The P-F formula was for those with
no elimination problems. 2-5 per day.
BLAIR'S BIO-PLUS: Each capsule contained 500 mg of lemon bioflavanoids with hesperidin, 50
mg of rutin and 150 mg of Vitamin C. 2-5 per day.
BLAIR'S VITAMIN A: from fish liver oil, each capsule contained 25,000 U.S.P. units of
Vitamin A. 3 per day
BLAIR'S VITAMIN C: Super strength Vitamin C that provided 500 mg per capsule. 6 per day
(3000mg)
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How to follow the
Rheo H Blair Program today
The overweight bodybuilder who wishes to lose fat should follow Steve Davis's program
(outlined earlier) as closely as possible, including recommended supplements (your favorite
brand.) I would suggest adding ½ cup of milk to the every 1/4 cup of protein powder for lactose,
as most powders today are lactose free (or close to it.) This means an HCL digestive product is
necessary.
For bodybuilder looking to pack on massive lean muscle, start with the basics.
Blair's basic program
This was the program Blair prescribed to the general public with his Protein Powder
½ cup Protein Powder
8 oz cream
2 oz milk
(mixed to a pudding-like consistency and eaten with a spoon or fork. Flavoring extracts could be
added for flavor, as well as small amounts of dietetic canned fruit.)
Considering how most protein powders are made today, I would also add and additional 1 cup of
milk (preferably certified raw) to each mixture. This will make it more of a drink, but also adds
the essential lactose in about the same ratio as Blair's Protein.
Specifically, add ½ cup milk to each 1/4 cup protein powder.
I also recommend adding monounsaturated fats to the drink; 1 teaspoon to 1 tablespoon of olive
should be fine (a max of 2 tablespoons of olive oil a day should be just about right). Other
essential fast can be obtained from flax oil or Udo's Perfected Oil Blend.
Also, you can add a raw egg (be advised that there is danger of salmonella. Do so at your own
risk.) Or an egg cooked in the Blair manner. You will have to use a blender if you add an egg.
Start by having three drinks per day and three meals of lean meats (chicken, beef, fish, pork or
lamb.) You can have a small salad with two of the meals, but make sure the dressing you use has
few or no carbohydrates.
Note: Blair recommended that little or no liquid be consumed with solid food meals. He
preferred his students to chew thoroughly and felt that excess liquids interfered with proper
digestion. About ½ cup of water was allowed with each solid food meal.
As you progress, you can add more protein drinks and drop meals. Advanced Blair students often
took no more than 3-5 solid food meals per week, living on his protein/cream mixture and
supplements the rest of the time.
One thing to remember is that Blair's Program was not set in stone. He constantly experimented
with his mixture, as well as with different nutrition and supplement plans customized to
individual bodybuilders.
And many of the bodybuilding stars of the 1960s also customized their programs to suit
themselves, but always used the protein/cream mixture as a base. You may have to do some
experimenting to find out how to best use the Blair Program to meet your goals..
(A note on nutrition: Since protein powders vary in calories, protein content, etc., you will have
to figure your protein requirements and adjust your intake accordingly. as a minimum is 1 gram
of protein per pound of lean body weight. Blair's students often took in more. You will have to
determine what works best for you, but use the 1 gram per 1 pound as your minimum.)
Combine this program with quality supplements (dosage in accordance with Blair's
recommended dosage for his line of supplements) that are currently available at health food
stores, gyms and online and you will be on your way to building the body you want!
Note: Do pay attention to your intake of calcium and phosphorus. Read your protein powder and
supplement labels to make sure your are getting the 2 to 1 calcium to phosphorus ration and
adjust with supplements as necessary.
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Pre-Contest Cutting
Rheo Blair would prescribe for his clients a meat and water diet for brief periods — one to three
days; never longer than a week — as a pre-contest cutting regimen. Six meals of large amounts
of meat and nothing but water to drink.
However, Blair emphasized that bodybuilders should not expect to gain muscle with such a diet.
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Recommended Protein Powders
Blair Protein
Jim Shiblom of Atlanta, Ga., owns the trademark for Blair's protein today. He had been selling it
in 25 or 50 lb. quantities to gyms and health food stores, but now it is available in 2 lb. bags.
Is it the same as Blair's original protein powder? The manufacturer says it is the same formula.
And there is an article from Muscle Mag on their Website supporting their claim. I suggest you
try it for yourself and decide.
Other Recommended Blends
In my opinion, your best choice among commercial protein supplements available today is a
blend of proteins that includes casein, egg and whey. Among the finest ...
From ISS RESEARCH
Pro M3 Protein Blend: Pro M3 provides as a blend of 3 proteins that are fast acting, most
absorbing and free of all the things your body doesn't need! ProM3 is as a protein powder like no
other. It contains as a revolutionary blend of 3 proteins: Whey, Casein and Egg Albumen. PLUS:
No added sugar & corn syrup, no oils & fillers and no mono & di glycerides.
(Ingredients: Pro M3 (Proprietary Protein Blend consisting of whey protein concentrate, calcium
caseinate & egg albumen), cocoa powder, ISSOE3 (proprietary enzyme blend consisting of
protease, lactase, amylase) natural and artificial flavors, sucralose.)
From OPTIMUM NUTRITION
Pro Complex: Optimum Nutrition introduces a Bigger and Better Pro Complex. This advanced
formula contains a 55 g multi-protein blend consisting of Whey Protein Isolates, Whey Protein
Concentrate, Egg Albumen and Hydrolyzed Whey Peptides. More BCAA's and Glutamine give it
an amazing amino acid profile. Now Aspartame Free, Pro Complex provides a comprehensive
blend of vitamins and essential minerals and 250 mg of the patented digestive enzyme Aminogen
in every serving! Best of all, it tastes great and is instantized to mix easily with a spoon!
(Ingredients: Pro Complex Multi-Protein Blend (Whey Protein Isolate [from Ion Exchange and
Cross Flow Microfiltration], Ultrafiltered Whey Protein Concentrate, Egg Albumen, Hydrolyzed
Whey Peptides), Cocoa, Natural & Artificial Flavor, Lecithin, Vitamin Blend (Ascorbic Acid,
Chromium GTF Polynicotinate, d-alpha Tocopheryl Succinate [Natural Vitamin E], diCalcium
Phosphate, Biotin, Vitamin A Palmitate, Niacinamide, d-Calcium Pantothenate, Cholecalciferol,
Folic Acid, Pyridoxine Hydrochloride, Riboflavin, Cyanocobalamin), Acesulfame Potassium,
Salt, Sucralose(Splenda Brand)
From UNIVERSAL
Animal Max Protein: Animal Max is the final piece of the "Animal" puzzle. Designed
exclusively for hardcore, competitive bodybuilders, our line of "Animal: supplements - Animal
Pak, Animal Stak, Animal Snak - will help you pack on mass like never before. Animal Max is a
premium protein blend spiked with creatine, glutamine, and tauas aine. Utilizing the latest in
protein technology, Animal Max optas amizes protein synthesis and anti-catabolism due to its
unique blend of whey isolates/hydrolysates, isolated casein peptides and pure egg albumin.
(Ingredients: Animal Max Protein Blend (consisting of whey concentrate, isolated caseias a
peptides, instantized egg white protein, whey isolates, hydrolyzed whey and glutamine peptides),
creatine monohydrate, L-glutamine, glutamine peptides, L-taurine, natural and artificial flavorsas
a guar gum, acesulfame potassium and stevia. 1 SKW Creapure creatine 2 This 1g of added
glutamine is in addition to the over 4g of naturally occurring glutamine and glutamine peptides
contained in the Animal Max protein blend.)
From CYTOSPORT
Muscle Milk: Muscle Milk is an "evolutionary" muscle formula promoting efficient fat burning,
lean muscle growth and fast recovery from exercise. Metabolicaas aly favorable ingredients
stimulate growth and recovery in a similar manner to mother's milk nourishing a baby.
Creatine Production: Patent-pending, medically proven EndoCreatine gives you maximum
benefits of creatine loading and storage by increasing your body's natural production of creatine.
Efficient Energy Production: Lean Lipids are special fats that are easily mobilized for workout
energy, enhance your body's fat metabolism and promote protein synthesis, anti-imflammatory
effects and mineral retention.
Muscle Growth and Repair: EvoPro is a complex ratio of proteins, peptides and amino acids
designed to replicate the amazing benefits of mothers milk for rapid tissue growth and repair.
(Ingredients: EvoPro custom evolution-based protein, peptide and amino acid matrix designed to
closely reflect the nitrogen components and ratios found in human mother's milk (Micellar Alpha
and Beta Caseins and Caseinates, Whey Concentrates rich in Alpha-Lactalbumin, Whey Isolates,
Whey Peptides, Purified Bovine Colostrum Extract rich in Secrotory IgA and IGF-1, Glutamine
Peptides, L-Taurine, Lactoferrin).

For post-workout, you may prefer an all-whey protein. It's hard to beat Optimum Nutrition's 100
Percent Whey. Excellent taste and quality at a low price
A Note on Sources
Most of Blair's writings have been lost. Luckily there are three major written resources for those
interested in Rheo Blair:
Irvin Johnson's Scientific Bodybuilding and Nutrition Course. (1951, published by Irvin Johnson)
The Blair Report (1968, published by Rheo Blair)
Also, I have amassed a complete collection of Peary Rader's Iron Man magazine from 1950-
1984. Those issues of this magazine remain the best source for Rheo Blair's writings and
methods. This report could not have been written without them.
Additionally, I want to thank the many friends and students of Rheo Blair who graciously
answered my questions Secrets of Bodybuilding Nutrition.